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10 Simple Tricks to Eat Less (+ lose weight)

4 Weeks Diet

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Audio Text:
hey guys it’s Clancy and today I’m going to be doing a video that I think most of you will find quite helpful I don’t care who you are I’m sure at one point in your life you’ve been like yo I gotta really eat last but you don’t really know how so I thought of 10 simple tricks that can really help you eat less and I have been actually planning this video for like three weeks I kind of wanted to just to get like the 10 biggest tips that I think are the best so whenever I thought of one I randomly go into the notes of my phone and type it up and then finally today I realized I had 10 and I was like 10 is like such a classic number like I’m a sucker for like even-steven great numbers like if it was seven I would’ve been like no but 10 that’s that’s just ten is just tons great so yeah let’s just get started the very first tip is to make your food count and what I mean by that is that you can’t pick foods that aren’t going to fill you up and you can just pick foods that have no nutrients in them no macros macros or protein fat and carbs and an example of this is basically like not a person on the grocery store not really 98 percent but all of those snack aisles any type of junk food really like Twinkies or cakes or host that any of that it’s just not going to fill you up it’s like a waste of calories and you’re just going to be hungry right after what you want to look for an order fill you up are two main things first is fiber oh my gosh this is huge I swear like fiber just naturally makes you so full never I pick up a food I like to be mindful doesn’t have a lot of fiber and it will actually fill me up and what it does have a lot of fiber it’s kind of getting like a great bang for your buck kind of type thing and another thing is protein protein also fills you up quite a bit and those are two things that you want to look forward to see if they’re in your food because you do want to get filled up the next thing I know you’ve heard so many times and you might be ignore me right now but hear me out and it is to eat breakfast and that’s just a breakfast a big breakfast and they are probably thinking why would I want to waste my calories so early in the morning that’s annoying no way and here’s the thing when I say breakfast I don’t care what nutrition to say personally my advice isn’t stuff your face on the second you wake up that’s not how I think of it personally I don’t need breakfast until so late because I’m not hungry or I’m too busy but I do make sure I get in three meals I mean honestly it could be recommended that you do like five small meals like that but I do make sure I get an me that I need but the thing about breakfast and having a big breakfast is that you are not going to feel as full throughout your day so by just having a flimsy old egg white omelet which is what I used to have personally I found that I was so hungry like an hour later just because it didn’t have the fiber that I needed I recommend something like oatmeal or healthy cereal healthy obviously it’s nothing to be healthy but I don’t mean like Cocoa Krispies or Lucky Charms I mean you can research and find personally I think the whole Kashi brand is amazing filled with fiber packed with protein at least the one I eat and it makes me feel so full so you really want a big hearty breakfast and I know this sounds like a broken record you’re like oh my god shut up but I’m just saying it really has helped me a lot and you might want to try it out if you don’t already another big tip is to pre-portion your foods probably the biggest thing and the biggest problem I think Americans more than any other country has also other countries maybe but America is like huge is that we eat and we eat and we eat and we eat so much and we’re used to these huge huge portions and it’s just not okay our bodies physically cannot handle that much food you have to eat at a restaurant and it is great when you get a whole plate full of food and it’s oh my gosh this is amazing but you really need all that know and you really shouldn’t have all of that the best thing to do is to proportion your food know how much you can’t happen how much you’re going to have don’t just take a whole bag of something and start eating and get lost in how many you have literally put it on the plate so that you know how much you need so that you are controlling how much you’re eating and if you know when you’re preparing your meal you’re so hungry that you’re going to dump everything on do it the night before when you have a nice full stomach pre-portion your foods because it’s when you’re really hungry you’re gonna want to dump it all on your food but you have to remember that when we’re so hungry we think like I always say I can eat a baby giraffe I don’t know what that even means but I’m just like I could eat a baby giraffe right now I’m so hungry but honestly if you’re like three bites of my meal I already feel like whoa I’m not even hungry anymore so it’s just we we think we need so much more than we do another huge tip is to use smaller plates I know this sounds crazy but this is actually something that I do and I find actually works basically when you put your food on a huge plate it seems like not that much and like oh my gosh and even eat that much I’m not even eating that much I could use so much more than you even kind of check yourself in thinking you’re not even that hungry when you use a small plate it is stuffed to the brim like I like to just stuff ever like I have two salad bowls at my house um one is huge and one is medium the medium one my salad is like overflowing out of it the huge one my salad barely fills it up so you’d think I’d want the huge one because well I don’t think so ver flan but just mentally I like having a stuffed full because it makes me feel like I’m eating so much and it’s just personally a this this tip is huge for me tip number five is to eliminate your weakness if you have one and you probably do personally I feel like we all have one food that we just can’t eat normally we don’t have a normal relationship with it and maybe this is just me but you know what maybe it is just me personally chocolate is something that I had to eliminate and grapes which is really weird but honestly chocolate it’s like I needed to have it every single day and I would eat so much of it and I just couldn’t have a normal relationship with chocolate like yeah I mean I probably could now if I wanted to but it’s just so much easier for me to just eliminate it completely I haven’t had chocolate since October of 2012 and you know what I’m happier without it so and it was my favorite thing in the entire world then over the summer I developed an addiction to grapes and ah honestly there’s no eating just five grapes for me I need to have like 50 which is crazy and I know I know I don’t need to I do have a lot of willpower let me say but it just it doesn’t satisfy me to have five that’s what I’ll say like when people say oh my gosh you go to such extreme lengths just eliminating food from your lifestyle personally for me it’s either all or nothing and having a little bit just doesn’t satisfy me and that’s just my personality so if you can just eliminate that weakness just get over it it just it’s not going to have a good place in your life so what does that beet ship store if you have a certain dessert food that you know when you eat it it’s just you’re eating way too much of it or you eat it way too often just eliminate it it has no place in your life number six to keep a food journal and it was heard about this and I was like honest I’m not gonna write down my food how is that even helped but I think it really does help in the beginning of this year I kept a little food journal where I wrote down every single thing I ate and it just made you so accountable to everything if you were to just you know let’s say I take a handful of chips or something you might not think about that but then when you write it down like oh I don’t want to write down handful of chips like Wow and you realize whoa that really does that up that could be a hundred calories right there and it’s like whoa I think should start like adding things up and realizing it’s like crap tip number seven is to plan ahead this is huge for me I just know what I’m going to eat every single day because I basically eat like the same four things so I know exactly what I’ll have every single day if you don’t plan if you don’t know you can just start eating like a whole bunch of crap and you just don’t know like I can’t imagine not knowing what I’ll be eating every day today I just knew exactly what was gonna have for breakfast lunch and I know what I’m having for dinner I’m going out to eat um so just knowing like it’s half the battle I swear you then nothing will take you by surprise no oh man like this came up and now I’m eating this now I’m eating a whole crapload like none of that it’s just planning ahead really really does help number eight is do not over restrict okay like don’t be too oh my gosh I’m just gonna eat you know what is for lunch and then this and then that if that doesn’t work for you a lot of people actually I know a lot of my friends come to me whatever they want you know how eating healthy and stuff like that because they know I’m very into that and they all come to me I swear I just been one of them with all right tomorrow I’m just eating this this in this I’m like alright that ends up to like 1000 calories and guess what you’re not going to do it you can’t be unrealistic with it even even some of them do abs like 1500 calories which is like a night which is a fine amount to eat but I’m like guess what no add in something in there because you’re not going to last you can’t go from 100 to zero to go from eating all this crap to just poop nothing like oh now I mean I completely healthy you will break I’m telling you you will you’ll binge and then that’s like taking two steps back okay so I definitely recommend not going from zero to 100 real quick real quick tip number nine is to leave a little bit of something on your plate at the end of each meal personally I don’t follow this I just don’t however I read somewhere I can’t remember where this was a few months ago but if you were to leave like this much of what you’re eating at the end of every meal you can save about I think it was like fifty calories a day and then that adds up to like and that adds up Slyke over 300 calories a week which is huge you know my especially your char lose weight and I know you might think this is like wasting food and how could you but I don’t know personally is it that little amount I don’t really think so for me though when I say I eat every drop what I put on my plate I mean like I will eat my salad and I will like there won’t even be a shred of lettuce left I just eat everything and you know I’m not trying to lose weight at the moment so it doesn’t matter but if you are eternal lose weight I definitely do recommend that and it kind of gets you in the habit of not like heading like devouring food however if this makes you feel too hungry after and stuff it’s kind of more for people who especially if you go out to eat at restaurants I feel I’m not necessarily like if you have to take a little sandwich for lunch you don’t believe a huge bite left but Conner of I feel like maybe stick to it if you go out to eat at restaurants that would be a good idea and then lastly number 10 this is probably the biggest one is to be honest with yourself a lot of the time we go to reach for that bag of chips or you know some chocolate or just junk food in general we’re not even hungry we’re simply bored or just not even like oh it’s not even hunger and it’s just huge in our culture in our society just to mindlessly eat food I mean I swear like you go hang out at a friend’s house to a party they set out a bowl of chips and before you know you’ve had 50 and were you even hunger to begin with no and I always do a specific test whenever I’m not sure if I’m hungry or not that sounds weird but sometimes I’m like yo I could really go for some carrots I’m so hungry and then I’m like wait are you hungry and then I do the test could I eat a banana right now personally okay I will eat bananas but I’m not I’m not like I can’t explain it like they kind of disgust me unless I’m eating it the thought of bananas and the smell of bananas disgust me so much so when you’re really hungry it doesn’t matter what the food is what I’m starving I will eat a banana because I need food so if I’m not in the mood for that banana if I’m saying no I wouldn’t eat that banana right now then guess what you’re not hungry because your this is just like trying to a fixation with your mouth so yeah that’s just a personal test I know you can do that with anything if you don’t like you know I don’t know burgers poop or something I don’t know you can do that test so yeah I really do hope these tips helped I tried to think of the best ones and the ones that really can help let me know which one you thought was the most helpful and comment down below and also let me know if you’d like to see more health fitness getting in shape type videos leave any requests you have for those what you want to see and that’s pretty much it so I’ll talk to you guys later bye um I thought of ten simple tricks but and I hope this video how he’s broke down leave town find I know the chain personally I wasn’t I would because wow it’s getting hot in here and developers from a long way and it was her whoa hair glance say goodbye to my picket fences say hello to palm trees and fascism say you got a phone you don’t want some kissing

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How to Lose Weight in A WEEK | Effective Diet to Lose Weight in a Week

4 Weeks Diet

Audio Text:
effective diet to lose weight in a week in this video I’ll show you how to lose weight in a week the tips you’re about to hear are so effective that your body will have no other choice but to discard the extra ounces of fat that’s been holding on to in case of an emergency and the best part is this advice is not only harmless it will actually help you improve your health let’s get right down to it how can you lose weight in a week first things first it’s very likely you are currently retaining four pounds or more of water weight you need to get rid of this extra weight to do it you need to know what the deal with this unwanted weight is when your body is not supplied with the amount of water it needs it goes into alert mode and starts accumulating more and more water in other words the body goes back to working like it did thousands of years ago when water was scarce back then extra water weight helped people survive through rough conditions today it just makes people feel fat and with swollen bellies to fight a bloated stomach you need to trick your body into making it believe there’s plenty of water available and that there’s no need to carry the extra water weight the simplest way of achieving this is to drink lots of water all the time once you start your body will realize it doesn’t need the stored water any longer and will trigger a signal to release it from the body the elimination process will happen pretty quickly if you drink more than 3 litres of water per day 4 or 5 if you weigh more than 175 pounds you can lose four and a half pounds of water weight in 3 to 4 days an extra benefit is that drinking a lot of water speeds up the metabolism making it burn more calories in fact listen I know that the prospect of drinking a lot of water is not very exciting but it really works so do it to wrap up the water subject prepare yourself to go to the bathroom more often the increase will be a sign that you’re on the right path towards eliminating retained water wait are you still following glad to hear you are the next thing you need to know about are the 6 to 9 pounds of decomposing matter and feces that you are carrying at the moment and that are hindering your body from working correctly in fact as from 26 pounds of overweight the amount is probably even more carrying accumulated human waste in the intestines not only affects you’re overweight it can also lead to hemorrhoids armful colon bacteria sudden mood swings fatigue sleep disorders etc think about it it’s very important that you understand that you do not want to carry undigested waste in your body so how can you fix this problem it’s simple with the big fiber intake of at least one and a half ounces a day I recommend black beans apples and bananas a can of black beans a day provides 25 grams of fiber combine it with three bananas or apples to add 15 more grams to your daily intake fiber will help you eliminate accumulated waste but it may take a while because most cases the long years of eating junk food and other empty carbohydrates has made this decomposed matter settle in your system as soon as you consistently incorporate 40 grams of fiber a day or more the settled waste will begin to loosen up to be expelled from your system your metabolism will speed up even more as a result enabling your body to burn fat more easily some truly powerful extra pieces of advice to lose weight in just a week eliminate all beverages from your diet except water including sodas energy drinks juice etc these drinks are packed with calories and preservatives that make it more difficult to achieve weight loss eliminate white flour and sugary foods such as bread pasta cake candy bars etc reduce your serving sizes and eat five to six regular-sized meals a day add boiled eggs chicken breast and lots of fruit and vegetables into your diet follow these tips to lose weight in a week easily and change your metabolism without doing anything crazy this is all for now if you wish to receive more information about how to achieve the body of your dreams visit the link right below this video I hope you liked it and see you in the next one thanks for your attention

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10 Simple Tricks to Eat Less (+ lose weight)

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Audio Text:
hey guys it’s Clancy and today I’m going to be doing a video that I think most of you will find quite helpful I don’t care who you are I’m sure at one point in your life you’ve been like yo I gotta really eat last but you don’t really know how so I thought of 10 simple tricks that can really help you eat less and I have been actually planning this video for like three weeks I kind of wanted to just to get like the 10 biggest tips that I think are the best so whenever I thought of one I randomly go into the notes of my phone and type it up and then finally today I realized I had 10 and I was like 10 is like such a classic number like I’m a sucker for like even-steven great numbers like if it was seven I would’ve been like no but 10 that’s that’s just ten is just tons great so yeah let’s just get started the very first tip is to make your food count and what I mean by that is that you can’t pick foods that aren’t going to fill you up and you can just pick foods that have no nutrients in them no macros macros or protein fat and carbs and an example of this is basically like not a person on the grocery store not really 98 percent but all of those snack aisles any type of junk food really like Twinkies or cakes or host that any of that it’s just not going to fill you up it’s like a waste of calories and you’re just going to be hungry right after what you want to look for an order fill you up are two main things first is fiber oh my gosh this is huge I swear like fiber just naturally makes you so full never I pick up a food I like to be mindful doesn’t have a lot of fiber and it will actually fill me up and what it does have a lot of fiber it’s kind of getting like a great bang for your buck kind of type thing and another thing is protein protein also fills you up quite a bit and those are two things that you want to look forward to see if they’re in your food because you do want to get filled up the next thing I know you’ve heard so many times and you might be ignore me right now but hear me out and it is to eat breakfast and that’s just a breakfast a big breakfast and they are probably thinking why would I want to waste my calories so early in the morning that’s annoying no way and here’s the thing when I say breakfast I don’t care what nutrition to say personally my advice isn’t stuff your face on the second you wake up that’s not how I think of it personally I don’t need breakfast until so late because I’m not hungry or I’m too busy but I do make sure I get in three meals I mean honestly it could be recommended that you do like five small meals like that but I do make sure I get an me that I need but the thing about breakfast and having a big breakfast is that you are not going to feel as full throughout your day so by just having a flimsy old egg white omelet which is what I used to have personally I found that I was so hungry like an hour later just because it didn’t have the fiber that I needed I recommend something like oatmeal or healthy cereal healthy obviously it’s nothing to be healthy but I don’t mean like Cocoa Krispies or Lucky Charms I mean you can research and find personally I think the whole Kashi brand is amazing filled with fiber packed with protein at least the one I eat and it makes me feel so full so you really want a big hearty breakfast and I know this sounds like a broken record you’re like oh my god shut up but I’m just saying it really has helped me a lot and you might want to try it out if you don’t already another big tip is to pre-portion your foods probably the biggest thing and the biggest problem I think Americans more than any other country has also other countries maybe but America is like huge is that we eat and we eat and we eat and we eat so much and we’re used to these huge huge portions and it’s just not okay our bodies physically cannot handle that much food you have to eat at a restaurant and it is great when you get a whole plate full of food and it’s oh my gosh this is amazing but you really need all that know and you really shouldn’t have all of that the best thing to do is to proportion your food know how much you can’t happen how much you’re going to have don’t just take a whole bag of something and start eating and get lost in how many you have literally put it on the plate so that you know how much you need so that you are controlling how much you’re eating and if you know when you’re preparing your meal you’re so hungry that you’re going to dump everything on do it the night before when you have a nice full stomach pre-portion your foods because it’s when you’re really hungry you’re gonna want to dump it all on your food but you have to remember that when we’re so hungry we think like I always say I can eat a baby giraffe I don’t know what that even means but I’m just like I could eat a baby giraffe right now I’m so hungry but honestly if you’re like three bites of my meal I already feel like whoa I’m not even hungry anymore so it’s just we we think we need so much more than we do another huge tip is to use smaller plates I know this sounds crazy but this is actually something that I do and I find actually works basically when you put your food on a huge plate it seems like not that much and like oh my gosh and even eat that much I’m not even eating that much I could use so much more than you even kind of check yourself in thinking you’re not even that hungry when you use a small plate it is stuffed to the brim like I like to just stuff ever like I have two salad bowls at my house um one is huge and one is medium the medium one my salad is like overflowing out of it the huge one my salad barely fills it up so you’d think I’d want the huge one because well I don’t think so ver flan but just mentally I like having a stuffed full because it makes me feel like I’m eating so much and it’s just personally a this this tip is huge for me tip number five is to eliminate your weakness if you have one and you probably do personally I feel like we all have one food that we just can’t eat normally we don’t have a normal relationship with it and maybe this is just me but you know what maybe it is just me personally chocolate is something that I had to eliminate and grapes which is really weird but honestly chocolate it’s like I needed to have it every single day and I would eat so much of it and I just couldn’t have a normal relationship with chocolate like yeah I mean I probably could now if I wanted to but it’s just so much easier for me to just eliminate it completely I haven’t had chocolate since October of 2012 and you know what I’m happier without it so and it was my favorite thing in the entire world then over the summer I developed an addiction to grapes and ah honestly there’s no eating just five grapes for me I need to have like 50 which is crazy and I know I know I don’t need to I do have a lot of willpower let me say but it just it doesn’t satisfy me to have five that’s what I’ll say like when people say oh my gosh you go to such extreme lengths just eliminating food from your lifestyle personally for me it’s either all or nothing and having a little bit just doesn’t satisfy me and that’s just my personality so if you can just eliminate that weakness just get over it it just it’s not going to have a good place in your life so what does that beet ship store if you have a certain dessert food that you know when you eat it it’s just you’re eating way too much of it or you eat it way too often just eliminate it it has no place in your life number six to keep a food journal and it was heard about this and I was like honest I’m not gonna write down my food how is that even helped but I think it really does help in the beginning of this year I kept a little food journal where I wrote down every single thing I ate and it just made you so accountable to everything if you were to just you know let’s say I take a handful of chips or something you might not think about that but then when you write it down like oh I don’t want to write down handful of chips like Wow and you realize whoa that really does that up that could be a hundred calories right there and it’s like whoa I think should start like adding things up and realizing it’s like crap tip number seven is to plan ahead this is huge for me I just know what I’m going to eat every single day because I basically eat like the same four things so I know exactly what I’ll have every single day if you don’t plan if you don’t know you can just start eating like a whole bunch of crap and you just don’t know like I can’t imagine not knowing what I’ll be eating every day today I just knew exactly what was gonna have for breakfast lunch and I know what I’m having for dinner I’m going out to eat um so just knowing like it’s half the battle I swear you then nothing will take you by surprise no oh man like this came up and now I’m eating this now I’m eating a whole crapload like none of that it’s just planning ahead really really does help number eight is do not over restrict okay like don’t be too oh my gosh I’m just gonna eat you know what is for lunch and then this and then that if that doesn’t work for you a lot of people actually I know a lot of my friends come to me whatever they want you know how eating healthy and stuff like that because they know I’m very into that and they all come to me I swear I just been one of them with all right tomorrow I’m just eating this this in this I’m like alright that ends up to like 1000 calories and guess what you’re not going to do it you can’t be unrealistic with it even even some of them do abs like 1500 calories which is like a night which is a fine amount to eat but I’m like guess what no add in something in there because you’re not going to last you can’t go from 100 to zero to go from eating all this crap to just poop nothing like oh now I mean I completely healthy you will break I’m telling you you will you’ll binge and then that’s like taking two steps back okay so I definitely recommend not going from zero to 100 real quick real quick tip number nine is to leave a little bit of something on your plate at the end of each meal personally I don’t follow this I just don’t however I read somewhere I can’t remember where this was a few months ago but if you were to leave like this much of what you’re eating at the end of every meal you can save about I think it was like fifty calories a day and then that adds up to like and that adds up Slyke over 300 calories a week which is huge you know my especially your char lose weight and I know you might think this is like wasting food and how could you but I don’t know personally is it that little amount I don’t really think so for me though when I say I eat every drop what I put on my plate I mean like I will eat my salad and I will like there won’t even be a shred of lettuce left I just eat everything and you know I’m not trying to lose weight at the moment so it doesn’t matter but if you are eternal lose weight I definitely do recommend that and it kind of gets you in the habit of not like heading like devouring food however if this makes you feel too hungry after and stuff it’s kind of more for people who especially if you go out to eat at restaurants I feel I’m not necessarily like if you have to take a little sandwich for lunch you don’t believe a huge bite left but Conner of I feel like maybe stick to it if you go out to eat at restaurants that would be a good idea and then lastly number 10 this is probably the biggest one is to be honest with yourself a lot of the time we go to reach for that bag of chips or you know some chocolate or just junk food in general we’re not even hungry we’re simply bored or just not even like oh it’s not even hunger and it’s just huge in our culture in our society just to mindlessly eat food I mean I swear like you go hang out at a friend’s house to a party they set out a bowl of chips and before you know you’ve had 50 and were you even hunger to begin with no and I always do a specific test whenever I’m not sure if I’m hungry or not that sounds weird but sometimes I’m like yo I could really go for some carrots I’m so hungry and then I’m like wait are you hungry and then I do the test could I eat a banana right now personally okay I will eat bananas but I’m not I’m not like I can’t explain it like they kind of disgust me unless I’m eating it the thought of bananas and the smell of bananas disgust me so much so when you’re really hungry it doesn’t matter what the food is what I’m starving I will eat a banana because I need food so if I’m not in the mood for that banana if I’m saying no I wouldn’t eat that banana right now then guess what you’re not hungry because your this is just like trying to a fixation with your mouth so yeah that’s just a personal test I know you can do that with anything if you don’t like you know I don’t know burgers poop or something I don’t know you can do that test so yeah I really do hope these tips helped I tried to think of the best ones and the ones that really can help let me know which one you thought was the most helpful and comment down below and also let me know if you’d like to see more health fitness getting in shape type videos leave any requests you have for those what you want to see and that’s pretty much it so I’ll talk to you guys later bye um I thought of ten simple tricks but and I hope this video how he’s broke down leave town find I know the chain personally I wasn’t I would because wow it’s getting hot in here and developers from a long way and it was her whoa hair glance say goodbye to my picket fences say hello to palm trees and fascism say you got a phone you don’t want some kissing

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12 FAST WEIGHT Loss Life Hacks: How I Lost 10lbs / 5kgs in 1 WEEK! | Get A FLAT Stomach FAST & EASY!

>>DOWNLOAD YOUR FREE PDF REPORT 4 WEEKS DIET<<

Audio Text:
losing weight is something a lot of us struggle with including me so these are the hacks I used on a daily basis that helped me to lose 10 pounds in one week so this is my before and after weight loss photos and as you can see before I looked almost pregnant bloated and really chubby from all the salty junk food and fat that I was consuming so after implementing all of these hacks I was able to lose over ten pounds and my after photos prove it I swear if you follow all of the tips in the hacks that I show you in this video you are definitely going to see results another resource I used was an app called life sum which hey they sponsored this video thank you so much you guys I highly recommend you download it because life some is a free fitness and weight loss app which documents your daily food intake your exercise and it also explains how you can lose weight based on your personal preferences so to download for free the link is at the top of the description below I find that walking really helps you to lose those pounds and I know you may think running helps but walking is just as good as running I like to put on my music and my headphones and just take a little walk I first fell in love with walking when I lived in Moscow for about 6 weeks and I’d always walk through the city I would do it just for fun but in reality I was losing weight and it was a great workout so if you’re confused as to what to eat life some actually has this amazing quiz and it’s a test called the life score test and it helps you to find out how you can get healthier and you get tailored feedback from the experts at life some as to what to eat and it’s structured around your own personal preferences my results stated that I should do classic dieting so it told me exactly what things to eat what not to eat as far as classic dieting goes and there aren’t any off limit foods just focus on how much you eat that’s what I really love about that particular diet eating ice has been a lifesaver for me when it comes to dieting somehow this tricks my brain into thinking that I’m eating a delicious crunchy snack and I can easily make it to my next meal sometimes I’ll just sit at my desk and crunch on ice and this way I won’t go and binge on junk food so if you don’t find regular ice appealing to chew on you can always make flavored ice cubes using your favorite sugar-free drink mix like Crystal Light or even smoothies or low sugar juice to get a little bit more fitness into your everyday routine take the stairs no matter where you’re at whether at school or the mall all calories that you can burn count trust me based on the life’s core test my results say that I should focus on eating healthy to reach my daily calorie goal it tells me how much my calorie goal is get rid of bad foods stack up on healthy things plan your meals and exercises in writing start carrying snacks with you these are all life hacks all by themselves and it also gives you a detailed look at the calories you need to lose speaking of putting things in writing make a list of why you want to lose weight this is really important because if you ever have a weekday where you want to go and eat at McDonald’s take a look at this list and remember why you’re doing this making it to my next meal can sometimes be challenging so to do so I like to sometimes have a cup of coffee or green tea just remember when you do have a cup of coffee or tea that you’re using artificial sweeteners like Splenda or stevia because you don’t want those calories to come with it to reduce high blood pressure as well as bloating and swelling in your body you got to cut down on the salt not only our carbonated drinks filled with sugar that will definitely make you gain weight but they’re also filled with bubbles that are gonna pop in your stomach and they’re going to bloat you stay away from coke life some has this excellent source of information especially when it comes to recipes so if you’re craving chicken you can just search for chicken and it will show you so many delicious recipes featuring chicken that is within your diet plan drinking lots of fiber especially Metamucil is something that I always love to do in order to let that waste come out of me a lot quicker than usual and the less waste in your body the better because that’s going to flatten your stomach and you’re gonna have a lot more energy and I’m pretty sure you can guess exactly what type of waste I’m talking about if you go out somewhere and you don’t want to bring a full meal along with you that you can eat bring sugar free gum with you it’ll definitely help you to make it to your next meal without binging speaking of your daily meals life some has this excellent meal recorder here all you do is you just click on breakfast lunch dinner snacks and then you can either add the food manually or you can scan the barcode of whatever snack or whatever food that you had that day it automatically counts the calories and the exact food that you had it does all the work for you I love it a lot of us who are adults like to have the occasional drink every now and then or maybe even drink socially if so remember these drinks are packed with calories and that’s the reason why you see so many beer bellies walking around just be aware of this because you may want to have a skinny margarita every now and then being on a diet and hanging out with your friends at McDonald’s or Taco Bell can be an issue so if you do happen to go to these places and you want to go out with your friends just have a cup of coffee this will definitely keep you from cheating on your diet let me know in the comments what you usually struggle with when it comes to losing weight I have to say it definitely has to do with my lack of knowledge and what I should and shouldn’t eat so that’s why I downloaded life’s um and they’re the ones who really did help me to lose weight if you would like to download it it’s absolutely free the link to downloads at the top of the description below best of luck in your weight loss journey and if you have lost a lot of weight let me know in the comments below thanks for watching and have a glitter full day

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WEIGHT LOSS EMERGENCY LAST MINUTE HACKS | HOW TO LOSE BELLY FAT

>>DOWNLOAD YOUR FREE PDF REPORT 2 WEEKS DIET<<

Audio Text:
hey guys welcome back to my channel
thank you so much for tuning in again I thank you thank you thank you thank you so today in the video we have weight loss stuff I know you guys love this stuff I love this stuff I’m like why not bring more of it so basically you know how in the summer you’re going on vacation but you kind of forget to do exercises and lose weight throughout the whole year so you’re like down to like five days one week maybe two weeks it’s your lucky three weeks if you’re real lucky three weeks or say it’s not vacation say you’re coming on up on a wedding and you want to look good you just want to forget look good and it’s last minute you need to lose extra five pounds ten pounds like whatever or cut out the beginning of school I know everybody starting school and you want to like look so snatched you want to look so lit for the beginning of school well this is what you’re gonna need to do okay so I’m just going to give you three of my top things right now for you to lose weight like right now like emergency like overnight and over the next like three days just lose weight and right now now disclaimer I don’t really believe in diet this is not for a long term they’re not going to do this for a week and then be skinny for your whole entire life okay you’re going to have to do this it’s going to have to be a lifestyle change okay so just understand that I know that and I want you to know that this is not for a lifestyle change this is for my people they need to lose weight right now for like a specific reason or like for a specific evening okay no that’s okay so now over here in the light way so the first thing to do is you need to lose weight right right now is ditch all of your drinks okay all your carbonated drinks so that means all your sodas all your juices or your energy drinks all your anything that is not water digit digital okay digital because that’s sugar and with too much sugar you get insulin resistance with insulin Reserve ticket can you keep it hungry you just keep on eating and you keep on getting better so throw those out right now okay throw those out all you need to be drinking for these next couple of days to lose all the way the chanita lose is water okay just water right now that’s it don’t worry about anything else just water right now if you have to juice throw it out okay or let somebody owes drink it because right now it’s not for you okay okay so for the next one you’re going to need to eat clean okay so no meat okay nobody and it’s going to be hard no meat no dairy that’s the hardest one for me I think dairy is the hardest one no different okay cut that out cut it no meat no dairy what else pretty much just first two just vegetables and nuts and berries like literally that’s it that’s all you need this are you going to eat these in a couple of days if you want to lose all this weight I know it’s going to be hard but if we want to drop it right now and I mean right now drop all that stuff and eat clean so for the next one you’re going to need to move around okay you’re going to need to move around you’re going to need to do some type of exercise or something okay I’m not a big fan of exercise but actually I have a big F something coming up but I’m going to be doing exercise okay you’re going to need to do this if you want to drop that weight right now you’re going to have to move your body around so you’re burning those calories you’re burning the fat okay I suggest doing something that is not going to waste your time so I am NOT going to sit around and do push-ups and sit-ups and crunches okay do a full body workout okay you need to do your low on time so do something that you’re going to do it right now and you’re going to workout your entire body alright so something like running okay you’re working out your arm because you’re pumping you’re working out with your foot you’re working out your legs and your thighs okay I have to pick up summer she still looks sick she’s so sad so my guys she’s almost one look in her shoe boom okay so anyway so back to exercise okay so you’re going to want to do something that is going to work out your entire body looking for something like running and then maybe bare but very cold I want to put that in your life bear crawl if you haven’t heard of it go ahead and Google that okay that’s going to be like a full-body workout okay if you do climbing like rock climb and stuff like that I would not suggest walking okay a break walk isn’t going to get it for you a little walk that’s not going to drop anything for you if you’re doing like a little baby if you’re doing speed walking maybe they’re right did it for you but that’s just a meet I don’t know but those are my three things if you have anything else that you feel it’s going to help you for a life minute weight loss let me know write it down below and I’ll do another video but these things I assure you 100% you’re going to see a difference in 24 hours for short but if you do like a whole week’s you definitely have to see a difference don’t expect to be 10 pounds lighter overnight okay don’t expect that but you’ll see a difference okay look again have a wonderful wonderful beautiful day I saw my baby and I’m excited

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Ketogenic Diet: Top 3 Ketosis Tips for Results: Thomas DeLauer

>>Read My Full Review On The Keto Beginning<<

Audio Text:
here’s three of the most eye-opening Tips & Tricks you can use when you’re on a ketogenic diet these are three tips that I’ve learned over the years that can help you feel better help you get the most out of ketosis and also make sure that you don’t burn up too much muscle while you’re in ketosis or so we think all right so the first tip is simple you need to be getting in enough salt let me explain how this works you think when we are actually in a carbohydrate fueled mode when we’re consuming glucose and we’re heating cards right we have what’s called muscle glycogen most of you probably know what glycogen is okay glycogen is the stored form of carbohydrates that’s in our muscles and in our liver but what a lot of people don’t know is that glycogen is transported in a liquid form which means that for every one gram of carbohydrate that you consume you hold between 3 to 4 grams of water 3.7 grams of water to be precise and you hold that water in the glycogen stores so you’re holding it in your muscle well you start thinking about it when we’re in ketosis and we’re depriving ourselves of glucose and we’re utilizing ketones as a source of fuel we don’t have nearly as much glycogen so we don’t have nearly as much glycogen well then we’re losing that excess water that might kind of make sense why when a lot of people first go on a ketogenic diet they drop a lot of weight right in the first couple of days usually it has to do with the water that they’re losing through the glycogen that they’re depleting now when we lose water we also lose salt so what ends up happening is as we’re excreting all this extra water out every bit of water that we take in is generally going right through us because don’t have the glycogen to help us absorb it we’re losing the minerals along with it and salt is obviously a very important mineral so when we don’t have salt we don’t have the thirst actuation we don’t actually have that triggering to become thirsty the more salt that you have in your body the more it triggers your body to become thirsty so without the salt you’re simply not thirsty you don’t drink as much plus when you do drink the water you’re not retaining it so by adding a little bit of salt to the diet you’re sort of manufacturing that response you’re manipulating the body a little bit into thinking you’re a little bit more thirsty so you can sue more water and then the salt is also going to allow you to retain or water within your body itself a little bit within the soft tissue a little bit within the muscle and of course some within the blood supply itself there’s one other factor we have to talk about when it comes to salt though and that’s how insulin and salt work together you see when we consume carbohydrates we have a high presence of insulin insulin tells the kidneys to hold on to salt now when we don’t have carbohydrates in the system our insulin levels are low so that insulin communicates to the kidneys until the kidneys to expel as much sodium as possible simply because there’s that correlation and that linear relationship between the two so you have two reasons why you need to be adding extra salt to your food don’t worry too much about the hypertensive aspect especially when you’re in ketosis because you don’t have the carbohydrates that are holding more water so you don’t usually have to deal with as much of that issue ok the next tip is consume a lot of straight MCT oil now I’m a big fan of coconut oil you all know that I’m talking about in all my videos but I’m a fan of coconut oil more so because of the lauric acid and the small amounts of MCTS when you’re in ketosis straight medium-chain triglycerides are usually the better way to go now believe it or not if you’re on a ketogenic diet and you’re getting most of your fats from long-chain fatty acid sources okay I’m talking about the things you shouldn’t necessarily be eating a lot of things like the cheese’s things like that super high saturated fats left like that you’re going to require 80 to 90 percent of your energy to be coming from fat simply becomes harder for your body to break it down so you need more of it but if your energy is coming from MCTS you only need 60 to 70% of your total daily calories to come from fat so you need less fat because your body’s more efficient at utilizing it medium chain triglycerides bypass the liver okay so they have this entirely different system when they enter into the body they are immediately converted into a ketone body whereas long-chain fatty acids actually have to go through a process before they’re ever converted into energy so in essence when you’re in ketosis and you consume a straight medium chain triglyceride that’s extracted from coconut oil you are essentially giving yourself an immediate source of fuel you’re basically getting your body to operate like it’s on carbohydrates with being on carbohydrates now keep in mind coconut oil is great too but there’s some things that you should know about it before you just dive into just a coconut oil coconut oil is 35% long-chain fatty acid 50% lauric acid and 15% medium chain triglycerides so it’s still as the MC T’s in there just not nearly as much as if you were to go with a straight MC t what’s my third tip my third tip is eat less protein and all the fitness people out there all the guys that are trying to build muscle are probably turning off the You Tube channel right now saying that they’re going to just ignore me and not listen to me and that’s fine you guys can stay blind but I’m going to explain the science to you see a lot of people think you need to have at minimum one gram of protein per pound of body weight I’ve been telling people that this was incorrect for years but now there’s finally some studies that totally back it up and especially when you’re in ketosis because when you’re in ketosis if you have too much protein you go into what’s called gluconeogenesis and think about it like this when your body is utilizing cards the source of fuel it’s happy because it has glucose but when you start pulling the glucose out and you run on ketones it’s still always kind of seeking some glucose well if you have too much protein your body will convert that into glucose and your body will thrive on it and therefore it’ll run on that as the source of fuel instead of the fats therefore kicking you out of ketosis and you’re losing the benefit of being in a ketogenic state now there’s a study that I want a reference that allows us all that it makes sense and allows us to accept that we can cut down to 20% of our calorie intake coming from protein what this one particular study looked at was two groups of individuals okay all of them were resistance trained people people that were used to working out one group they gave 0.61 grams per pound of bodyweight of protein the other group they gave 1.19 grams per pound of bodyweight of protein well what they found after four weeks was that there was zero change in body composition and strength zero change nothing between the two and what they found is by testing nitrogen balance is that the ideal amount is between 0.65 and point 8 grams per pound of body weight and when you’re in ketosis it might even be lower because you have levels of beta hydro ughter eight and you have levels of other hormones that are protecting your muscle even more so you may be able to get away with literally even a half a gram per pound of body weight which seems like so little you think you’re going to waste away but you’re not so there you have it 3 simple tips to making sure that you get the most out of ketosis that you can wrap your head around the science and not just jump on the bandwagon with everyone else it’s just telling you to eat a bunch of meat and cheese and get on with your day there is some science behind it there are some tips and tricks and if you harness those you can truly capture all the benefits there are to get of ketosis you don’t have to oxidize your body with a bunch of crap food you can do it right I’ll see you in the next video

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10 Celebs Who Had MASSIVE Weight Loss Transformations

>>Watch 4 Weeks Diet Video Here<<

Audio Text:
being a celebrity is hard we see your eye rolls but consider this no one else in the world has their identity so linked to their appearance normal people have other stuff going for them but a celebrity by definition is an image and an image needs spectators to exist celebrities come to understand eventually that body and mind are more important than viewer satisfaction these are the celebs that made big adjustments in big ways some did it for themselves and some just to keep the fans and paparazzi satiated it’s a difficult balance to maintain but it’s not hard to balance us subscribe to the riches so we can give you tons of entertaining videos it doesn’t take much effort and why not like and comment while you’re here will reciprocate the love Gordon Ramsay you think this chef would know how to keep himself thin but anyone who’s seen a chef knows this is rarely the case because if you can make the best food in the world how are you not supposed to sample it enter Gordon Ramsay well never a beast by any means the irreverent cook has gone in and out of healthiness and weight around 250 pounds at his heaviest after his wife Tana a fitness expert had a couple critical things to say about his flabbiness Ramsay hit the gym with fire the results are staggering Gordon lost 56 pounds at last update meaning he’s only 195 pounds on a 6 foot 2 inch frame and he didn’t just lose the weight he got ripped we’ll let you see for yourself Ramsay hired a personal trainer cut out dairy and healthy breakfast and increased his water intake not to mention the intense exercise regimes that make up the bulk of his time and his body he now competes in Ironman competitions not bad for a 51 year old Susan Boyle physical appearance was never on Susan’s side that’s why she became famous the huge difference between the beauty of her voice and the strangeness of her look this begs the question what her boys have been noticed if she looked conventional don’t think too hard cuz that’s the Susan Boyle we have today after being diagnosed with type 2 diabetes in two 16 the Britain’s Got Talent star was forced to make a health change the first step was throwing away the cakes and sweets she called the bane of her life then she exercised and dieted to give her body a fighting chance now Susan Boyle is slim pampered and revels in the celebrity aesthetic it’s almost as if uniqueness opens the door to celebrity but conformity maintains it we’re glad that Susan changed her look for herself rather than popular culture Sam Smith Sam Smith has always been a little punchy but it’s hard to picture a Sam Smith who’s not heaviness of soul and heaviness of body is a match made in music heaven so it’s a little jarring seeing a skinny person belt out songs like stay with me but that’s exactly what now skinny Sam is doing the singer-songwriter lost 50 pounds in a few months through a crash diet detailed in the book eat nourish glow by Amelia freer the book and the Paleo diet it describes emphasizes eating the same way as prehistoric humans this means a hunter-gatherer diet rather than the process Western diet with which were so accustomed so replace grains dairy and sugars with nuts berries and unprocessed meat the idea is that going back to basics will rewire digestion and make us as trim and fit as pavement however Palio’s criticism centers on this exact point that modern humans have a much different digestive system in the first place thus rendering the diet redundant while it worked for Sam experts say it’s because of simple calorie cutting Addo speaking of large soulful singers Adele was the archetype for big bold and beautiful maybe her talent had to do with her diaphragm of which Adele had plenty though proud of her body the 15 time Grammy winner knew she could be healthier hence the new look though no exact numbers are known it’s estimated that Adele has lost 30 pounds through dieting some exercise played a part however even though she’s a self-admitted gym ofoh she dished most meat and dairy and followed the SIRT food diet which stresses plant-based consumption she dined on fruits and vegetables seafood rather than red meat at all the leafy greens that people hate Adele also credits reduced tea intake contributing factor the sugar more importantly a habit that escalated to ten cups a day for twenty packets of sugar their results speak for themselves and Adele could fit the physical moles of any popstar we wonder if that’s a good thing john goodman huskiness was part of John Goodman’s image the hefty actor was an imposing and humorous presence in film and TV bowling over the more aesthetic stars to become one of the world’s most popular actors from Roseanne to the Flintstones to the Emperor’s New Groove Goodman used his size to his comedic advantage but at the cost of his quality of life the actor got close to 400 pounds before deciding to change the Goodman of today barely resembles the Goodyear blimp of old after plenty of work and sacrifice Goodman has lost well over a hundred pounds cutting his former weight nearly in half quitting bad habits is what put the actor on the right track but it took years of dieting and exercise to drop the significant weight a Mediterranean diet and six days a week at the gym are what helped him get over the hump and Goodman now weighs just over 200 pounds good Anya John rebel Wilson of all the 2017 weight losses none are more impressive than rebel Wilson’s the Australian comic actress was defined by her heaviness when a celebrity is heavy for so long fans get used to it and it becomes hard to see a person as anything different than chubby rebel Wilson is herself regardless of how she looks and she’s proven that with a successful weight loss starting in 2016 Wilson began a health regimen that emphasized high intensity exercise and a high-fiber diet this included oatmeal whole grains fruits and nuts by the end of the year rebel had lost nearly 40 pounds she continued dropping the pounds through 2017 and now looks to have cut her waist size nearly in half Breville also attributes switching high-fat snacks to healthy alternatives like carrots celery zucchini chips and almond butter bad habits are bad for a reason and it’s no secret that getting rid of them has immediate health benefits at 38 Wilson’s full of good habits and good vibes and we hope this trend continued Jonah Hill is there any celebrity whose weight fluctuates more than Jonah Hill since entering the public eye in the mid 2000s Jonah Hill has gone from humongous too skinny to humongous too skinny again he’s now bordering on ultra skinny attributing his last weight gain to his role in the movie war dogs Jonah has since lost more than 40 pounds and looks little like his famous chunky so unusual for Hill he’s not just slim but muscular the actor has chiseled arms and noticeable biceps though not much is known about his recent regimen Jonah revealed his diet plan in 2012 after one of his many weight losses he gave up beer which was his own biggest sacrifice and saw results immediately Benny transitioned to a traditional Japanese diet which consisted of fish and soy based product Japan has a very low obesity rate so Westerners have adopted their diet for the benefit of many people it’s clear when dieting you can’t go wrong with soy green tea and fish thank God for sushi Khloe Kardashian Khloe Kardashian has gone through quite the metamorphosis she went from a larger authentic woman to appearing rather synthetic in fact they all kind of look like something out of ex Mac enough it’s like Kylie is the prototype and the rest are jealous replicants so beautiful in her thickness Khloe thought this wasn’t enough and decided to up the ante she lost 40 pounds and the only weight that remains is solely in her butt Kobe blames the family for pressuring her into the decision describing a conversation in which an unnamed Kardashian told her that her size was hurting the brand she took this to heart and began the rigorous regimen that left her unrecognizable Khloe hit the gym five times a week doing a mix of high and low intensity workouts like squats planking jump rope and weightlifting she also maintained a diet that was dairy-free soy-free Juice free and soda free all for public and ten minutes Khloe doesn’t regret it however she feels happy and healthy and certainly conventional beauty fans aren’t complaining we just wish it was her choice from the beginning Penn Jillette one half of the famous magic duo Penn & Teller Penn Jillette was the big and loud performer in contrast to his short and quiet partner let’s stood six foot seven inches and weighed 330 pounds when doctors informed the magician of a 90% blockage of his heart knowing weight loss was the only hope to survive long enough to see his kids grow he went all in and we mean all in to lose the initial harmful weight penguin on a potato exclusive diet that’s right he ate nothing but potatoes for two whole weeks does the diet work to reduce weight dieticians wouldn’t advise subsisting on one type of food because of the nutritional deficit it would cause Gillette survived however and after two weeks began eating other vegetables and protein rich foods he lost 75 pounds in 83 days Penn went for meeting hamburgers and pizza to the tune of 5,000 to 6,000 calories a day to 1,500 to 2,000 calories all totaled the magician made 105 pounds disappear and now looks quite skinny in relation to his height though he’s certainly healthier the result is shocking monie there’s one common bond uniting midlife transformations and that’s kids since excessive weight reduces lifespans the fear of not being able to see ones kids grow up seems to be the best weight loss motivator after in comedian Monique with three young children to worry about felt having them grow up without a mother was more important than gluttony so she took action Monique lost roughly 100 pounds going from the size of a linebacker to a running back she also dropped six dress sizes in the process what we have now is a woman not defined by her weight but her attitude Monique achieved this goal by working out five days a week and making an extreme change in diet she dropped fried foods and red meat shrank his gallon of water per day and subsisted on fish fruits and vegetables she’s not shy about her journey and recorded her exercise routine to inspire many we’re certainly inspired because it shows there’s no limit to what someone will do for love so which celebrity transformation shocked you the most let us know in the comments and subscribe for more transformative videos while everyone else changes you can count on us for your daily dose of entertainment thanks for watching and we’ll see you next time

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32 Minute Home Cardio Workout with No Equipment – Calorie Blasting Cardio Training

>>Click Here To Red My Review On Toned In Ten<<

Audio Text:


hey guys it’s Kelly from Fitness winter calm and today I have a body way only cardio workout for you we’re going to be doing 45 seconds on with 15 seconds reps and then a B a B format I’ve included your warmup and your cooldown so let’s go ahead and get started alright so we’ve got a built in warmup we’re gonna start off with that 45 on 15 seconds rest structure but we’re going to start nice and light so that we like I said we have a built-in warmup so go ahead and get your feet moving we’re gonna start off with sidestep jacks so nice and light start on one side just step out and so you’re doing the motion of a jumping jack with your arms but you’re just kind of tapping lightly from side to side instead of jumping so increasingly these intervals are gonna get Swaggart and sweaty ER his first little bunch is quite easy while our muscles are warming up after that it’s gonna turn into a sweat best hopefully we’re halfway good start to pick up the speed as you get comfortable as you start to throw your body warm up ten seconds five all right so 15 seconds rest remember to always keep your feet moving never want to be still doing this so at least a boxer shuffle you can always make it harder if you need to we’re doing those [Music] kind of forces you to get a good stretch to all the way down lower yourself up squeeze your glutes push back up so if you’re not very flexible you can always come here bend your knees until you can get to the floor your hamstrings are tight ten seconds left five seconds all right now we’re going back to that send it around of those sidestep jacks so keep your feet moving for a little arm work in there as well for that warm-up two one here we go just side to side enjoy the easy stuff won’t last make sure you’re sitting up nice and tall to make you good posture while you’re doing these exercises make sure you’re not doing kind of half half-hearted jumping jack motion keep your arms straight try to move slower if you have to and get the full range of motion instead of doing a quick no not full effort version 10 seconds left to one all right get this key moving putting down into those walk down back those five seconds two one here we go I know I use variation of walk downs and my routines often because I love them they feel good but they’ve learnt so many different muscles there’s a lot of different ways in my violin you’re kind of fun about 20 seconds left 10 seconds to 1 all right so next up we are doing two knee pulls so we’re still and that logogram packed lower-intensity warmup period but we’re going to start picking up here after this so again if this is too easy step up the intensity of your rest otherwise here we are so we’re one two one two so this is nice and low impact if you want to step it up mm-hmm just add in some jumps you can always make things easier or harder as you need to otherwise we just hear all about what works for you go over halfway done try to get a little crunch flex your core while you’re doing this is definitely an ABS exercise as well as a cardio exercise about five seconds left all right next up we’re doing a lunge plus a rotation five seconds left here we go so we drop down into that lunge rotate rotate in the center we just come back up so your legs are probably can you start burning we are holding that lunge you’re also working your core about halfway already if you’re not feeling very warmed up yet or if you’re new to exercise you can just keep your lunge nice and shallow and just kind of step forward instead of a really deep lunge but if you want to make it harder sink down into it I’m here here spectre-2 one all right fifteen seconds rest so if you’re not sweating at all you know we’re several minutes and at this point we’re quite good ways in so you can start to really step up those intensities of both the intervals and your rest periods all right – knee pulls so like I said the harder version start jumping around and you can always mix it – so if you’re here and you start to get winded well your emotions start to get sloppy take it back down and honestly the combination of both is a really great way to make pretty much any routine you work for yourself and to improve your fitness really well because you can always alter it modify it and push yourself when you need to and then lay back when off in intensity a little bit but you’re not stopping just five seconds left all right so we’re doing that lunch facilitation like I said even more bit challenge step up your best best intervals two one here we go sit down turn to each side come back up so after this point of the routine now that you’re nice and warmed up you can also make it quite a lot harder by adding weight so holding onto weights while you do this kind of stuff makes it a lot more difficult got about 20 seconds left ten five right next up we’re doing two jumping jacks plus a lateral jump here so this is one of those exercises to make you feel a little bit I’m coordinating but that’s the whole point I’m teaching your brain to pay attention to what you’re moving so two jumping jacks plus from the center do your jobs here so you’ll notice I’m doing my first ladder jump and a different sign each time you’re going to want to do the same so if I jump last here you jump right first the next time I’m going to get more comfortable sky to jump further and further on each side to one my right next up yeah push it up Plus reach Oh drop down your match is about 105 seconds left here we got us up do the harder version push up they can tap your foot behind you come back down do another pushup turn the other way so not only are you getting all all the benefits of the push-ups there are tons they’ve hardly any muscles you’re not working during push-up also getting extra butt work the antics of core work because of that rotation is just a few minutes away from one great five seconds all right jump back up those lateral jumps plus Jax always remember make that the rest as hard as you need to you can do burpees if you want be my fist – jumping jacks – make sure you’re not holding your back remember it’s always okay this is if you’re really struggling take an extra break quick drink of water you can come right back into it just don’t walk away from it three two one rest take some deep breaths you can start doing push-ups right now if you want to take out that I’m older I started up pushup keep your core pulled in try to keep your spine women move back left about half way got about ten seconds left to run okay so here’s your water break keep your feet moving don’t go away too far and start right back in in just a minute you alright we’re ready to tackle the second half of this routine we’re doing the same thing we’re starting off for Swiss foot jumps plus a squats okay go ahead get your feet moving we’ll be doing some fun cardio here so one two three four drop down first cotton mill one two so try to leave a different foot each time so make sure you’re sinking down keep your back flat for that squat keep your weight in heels try to land soft on your feet for those jumps about five seconds left alright next up we’ve been play Jack with so this did you know a soft surface but actually I’m using my feet so your toes otherwise you’re here take your leg up as high as you can he’s the other leg up as high as you can no three jacks repeat this time leading with the different leg squeeze those gluts try to pull in your core again you’re working your entire letting this five to one right back to those flutter kicks or those Switchfoot jokes with the spots remember make that the rest as hard as you need you three two one here we go so one two three four down take a break me too three two one alright check down the mat for doing those pling checks again so do it this way so you can see what my legs are doing back here five seconds left [Music] here we go for those next up we’re doing a lunge plus it out ten seconds right here down top here up back up switch feet down over halfway right here seven seconds two one all right drop down to the floor you’ll be doing science it rises so I’m going to start out on my right side the next rule on my left so whichever way you do it remember so you don’t end up ignoring on your side two one here we go all right so up it’s rising up three we hit do you want to make this harder you can go on your toes just like this otherwise stand please just coach upwards try to keep this elbow joint right underneath your shoulder turn that this slide she feeling this in this hip when this outside guy as long as this side and of course your core your beliefs about five seconds left all right jump up can you do those weird balls again there’s one’s about alright so hands over head punch forward I’m down to the floor come back up start it over on the other side about ten seconds left all right so remember which side you’re on last time go ahead and lay down on the opposite side doing those hip raises again and then after this thing we have one more group left before I pull down you go up I keep it nice and steady never really rest on the ground you’re only hovering here so your muscles stay contracted the entire time that’s halfway 10 seconds left 3 2 1 right next up we’re doing the supine plank reach so this one’s kind of fun we’re gonna start on one side I’m going to start with this leg straighten out so the resting point of this motion is tucking your hand in right here and then we’re gonna press up so we get a lot of glute work on each side stretch before you tuck that down again you’re not resting here you’ll be hovering before you push back up so you should feel it in your thighs your upper body your gluts and your lower back try to use really smooth movements about 15 second flush right next up we have squats plus Silas so then do a lift on each side in between their squat here we go squat there we go well actually we’ll just do one sorry I lied so squat and then come right back up with your weight in that leg so you’re actually doing a lot more work each time on one of your legs so it’s a good way to build strength and balance and if you need to you can hold on to something while you do this but if you’re not it definitely takes a lot of core work honestly something like this is a million times better for your apps than any kind of crunch you could ever think of ten seconds left so whichever leg you had extended last time is coming in oh yeah sorry to do opposite leg position so we’re tacking it on this side this time here we go so we press the up come back down I remember not to let your body the rocks look around completely remember to keep breathing it’s really easy to hold your breath here squeeze the top two one all right when it relaxed we’ve got 15 seconds and then one more active interval then a cool-down and you’ll get your workout complete for the day to keep moving from our squat plus I like this here we go so down lift up I’m trying to make this as controlled as you can you don’t want to be just throwing it up there you don’t use monitoring you and control the entire time no cheating it’s tempting right just about 20 seconds left five seconds all right that does it for your cardio I’m gonna bring our heart rate down and stretch out those muscles so keep your feet moving for a second just some nice deep breaths here all right clean your feet nice and slow stretch overhead stretch as far as you can for the entire way it all the way the top now lean to one side ever so slightly gently as far as you can no the other more time on each side next we’re gonna swing down and then it’s circle towards one of our toes so slowly stretching the entire way down to one toe then walk slowly over to the other I’ll come back up so whatever your range of motion is you have to respect it and never push it stretch to where it hurts move nice and slow always no bouncing to try to get more range of motion just doodle you can do that once more so you should feel this in your lower back and the back to your thighs now go down once more opposite direction alright now were to go into a warrior on one side so one foot pointed forward when perpendicular arms out I mean into it as much as you need you to feel stretch take a couple nice deep breaths here and tip forward so rest your arm on your thigh arm straight up stay here for a couple breaths alright now fold forward and rotate your deep runners lunge go down as far as you need to to get a good stretch feel this in your groin here blows through these aside slowly up straighten that leg but keep reaching for that toe now you’re gonna feel this through the back of this side that’s straight now come back up same thing on the opposite side so point this work forward this one in line with your hands lean forward as much as you need to you to get a good stretch right now tilt forward straight in here open your chest up a nice stretch going forward over this foot that deep lunge and straighten that way which is breaching for that toe all right you know come back up mr. Cho front of those thighs watch your steps so you need to hold onto the wall for balance that’s fine otherwise pull your foot up as far as you meet you get a stretch to the front of your thigh switch sides all right now if you’ve got an open wall or anything to mess your hand yes we’re gonna do a chest stretch so place your hand against the wall straighten your arm and then slowly rotate away until you feel stretch all through here you know make sure you drink lots of water after this just lost a lot of water through our workout we need to rehydrate as soon as you can alright switch sides so opposite hand rotate away you feel a good stretch right now let’s walk down into a plank nice and slow I’m doing that stretch and you’re way up there now you’re gonna stay here and kind of walk so put your weight in one leg lift the other off the ground so you’re pressing your heels down towards the mat as much as you can to try to get a good cat stretch and switch keep it a nice fluid movement just hold it for a few seconds each all right oh come down this away deliver yourself to that man put your feet over and press up for a cobra stretch now push back hold over onto yourself or Child’s Pose so you should feel this through your shoulders as well as your lower back okay let it relax okay guys that’s it for this workout you made it all the way through congratulations I hope you’ll come back and work out with us tomorrow otherwise a good job this workout is complete

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Created by Mitchell Moffit (twitter @mitchellmoffit) and Gregory Brown (twitter @whalewatchmeplz).

Music by Mitchell Moffit
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